I always have clients that ask me for “Desert Island Workouts”, meaning if they were trapped on a deserted island with absolutely no equipment (as they often are in their hotel rooms or when at home), what could they possibly do to burn fat and maintain muscle mass.
The solution is simple. With a little creativity, you can do dozens of bodyweight exercises to burn fat fast. Let’s use one of my patented Bodyweight Cardio Circuits as an example.
When putting together a bodyweight circuit, I like to go in this order:
1) A fast, dynamic bodyweight exercise (jumping jacks or running in place)
2) A bodyweight squat (put your hands behind your head to work your upper back)
3) An easy pushup (regular or close grip, kneeling if you are a beginner)
4) A single-leg exercise (such as a walking lunge)
5) An upper back exercise (pullups, chinups, or inverted rows if you are lucky enough to have something to hang on, otherwise you can use resistance band rows or dumbbell rows – unfortunately, if you are truly stuck on a deserted island, you don’t have much you can do here)
6) Another single-leg exercise such as split squats
7) A total body ab exercise (mountain climbers are great)
8] Finish with a total body, fast paced exercise (burpees, jump rope, jumping jacks, sprints, running in place, etc)
Do this as 1 giant circuit. No rest between exercises. Rest 1 minute at the end of the circuit and go through this 1-3 more times depending on your fitness level.
BEGINNERS should only go through this once, and at an easy pace AND with REST between exercises. Be CONSERVATIVE anytime you start a new program. If you are advanced, you can start with 2-3 circuits per workout.
So have a great time with these fun bodyweight cardio workouts…
Then say goodbye to long, slow, boring, montonous cardio forever!
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